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Competitive Fitness 01.27.15


Competitive Fitness 01.27.15

So, in celebration of the Seahawks making it to the Super Bowl we want to have some fun at the gym and encourage everyone this week to wear their hawk gear while working out. The incentive is that whoever gets the most likes on Facebook and Instagram will win 4 free Fit Aids. Here is how this will work.

1. Wear you Seahawks gear to the gym, one of the coaches will take a picture, and post it on Instagram and Facebook.

2. You then will share your picture from our Facebook or repost(download the repost app) from our Instagram account.

3. You must use the hashtags #cfrhawks #crossfitreformation

4. Two winners will be announced on Saturday Morning. One will be whoever has the most likes on Facebook and the 2nd one will be whoever has the most likes on Instagram.

P.S. you can wear a different hawk attire each day and qualify each day to get your picture posted.

The more participants the better this will be, so barrow some Seahawks gear if you have to, get creative if you want to and let’s have some fun.

Prep Work
Rotator prep
OVHD Mobility 5+ Min

Workout of the Day
Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 40-50 seconds
(accumulate time if necessary)

Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar

When the clock reaches 8:00, complete the following…

Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)

When the clock reaches 12:00, complete the following…

Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups

When the clock reaches 20:00, complete the following…

Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

 Cool Down
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3 Responses

  1. Prep Work
    Have been doing a lot of mobility and stretching before working out lately. I think this is the only way I can keep up with this programing.

    Workout of the Day
    only did 2 sets had to move today. doubles were off, muscle ups felt good, the pause got hard in the second set. L- sits are feeling a lot better.

    Started at 195, 195,200,205, 210 failed, hit 210. 90% would have been 205lbs

    Row about a 2 min pace
    Power snatches 4, then singles.
    t2b unbroken

    Row 500 Meters
    Muscle-Ups 5/5/3/2
    only got 16ish shoulder to overhead. These were heavy today. They felt off.

    Row 500 Meters
    Toes to Bar 10/5/3/1/1
    Strict Handstand Push-Ups 30 unbroken

    Row 500 Meters
    25 Burpees Over the Erg- Just moved
    50 Ring Dips- a lot of Singles and doubles mostly singles. Need to figure out my kip on these.

    Cool down:
    Air Dyne for 5 min


  2. Modified version of Invictis’s wod-
    Did not do A.) Did most of that form of skill work on Monday. Also did not do B. since I am very limited in what I can do with my ankle right now so can’t do a lot of heavy weight’d movements…

    C1.) 25 cal (AD)
    10 pwr snatches #55
    20 C2B

    Wanted to die on Airdyne.
    Did all snatches in a row, obviously. I can’t come off my heels yet so I have been only doing muscle snatches/cleans.
    Did 10 + 8 + 2 c2b.
    Done around 5.30 min.

    C2.)500 m row
    10 muscle ups
    30 STO #55

    Changed time to go until 14 min to get through more muscle ups.
    Only made the 10 muscle ups in sets of 3+2+2+1+1+1 w only like 10 sec. left going into part 3.

    C3.) 25 cal airdyne
    20 t2b
    20 strict hspu

    That. Air. Dyne. OMG!
    Went unbroken on t2b
    Struggled through strict hspu. Only made 19 before time was up.
    9+2+2+3+2+1 – I think…

    500 m row
    25 burpees over erg-Had to step, not jump, over erg.
    50 ring dips <—Awful.

    Done around 31.+ min total.

  3. Tiffany

    I went pretty light, needed to be careful since I had to take last week off.
    A. 3 sets just 1 rep at skinny red band muscle up, practice, du, and about 25 seconds on L sit.
    B. 85 lbs snatches all the way through
    C. 500 meter row 10 power snatches, and 20 t2b
    C2. 500 meter, 10 chest to bar pullups, 20 shoulder to overhead at 85lbs.
    C3. 500 meter row, 20 t2b, 17 strict handstand pushups
    C4. 500 meter, 25 burpees, 50 dips off of the bench.

    This was a great workout I felt very weak after not being able to workout last week, but I was glad to be back!

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